CrossFit Illuminati – CrossFit
Warm-up
Old school (No Measure)
Run 200 m
High knees/ butt kickers
Punters kick/ bear crawl
Carioca / Carioca
30 double unders
5 scorpions
10 burpees
15 sit ups
20 air squats
30 second couch stretch
30 second deep lunge
Accessory work
SLIPS (No Measure)
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
After Party
Metcon (No Measure)
Complete 3 rounds of each exercise before moving on to the next.
Level 1
:30 on/:15 off
– Rotating Planks
– Sit-Up Slides
– Crossbody Mountain Climbers
– Candlestick to Sit-Up
Level 2
:30 on/ :15 off
– Rotating Planks
– V-Sit Slides
– Crossbody Mountain Climbers
– Candlestick to Jump
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